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Components
Squat Clean
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/20/18 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (19/17)
Workout
7/20/18
Weightlifting
Work off of your Clean & Jerk max
Squat Clean
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Squat Cleans + 1 Jerk @ 70%
Minute 2: 2 Reps + 1 Jerk @ 75%
Minute 3: 1 Rep + 1 Jerk @ 80-86%
Minute 4: Rest
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 20, 2018
Male Clients
1
Kyle
Baker
4:00 PM CrossFit
3 x 1 @ 225 lbs
2
Colby
Wollak
12:00 PM CrossFit
3 x 1 @ 215 lbs
3
Neil
Glezen
8:30AM CrossFit Class
3 x 1 @ 205 lbs
4
Todd
Mehrmann
5-7pm Open WOD Come When ...
3 x 1 @ 195 lbs
5
Eric
Olinger
12:00 PM CrossFit
3 x 1 @ 185 lbs
5
Jason
Leach
12:00 PM CrossFit
3 x 1 @ 185 lbs
6
Brent
Miller
8:30AM CrossFit Class
3 x 1 @ 165 lbs
6
Johnny
Quilla
9:30 AM CrossFit
3 x 1 @ 165 lbs
6
Josh
Roberts
4:00 PM CrossFit
3 x 1 @ 165 lbs
7
Stephen
Kent
5-7pm Open WOD Come When ...
3 x 1 @ 155 lbs
8
Alto
Shambles
8:30AM CrossFit Class
3 x 1 @ 145 lbs
8
Scotty
In Route
8:30AM CrossFit Class
3 x 1 @ 145 lbs
9
Justin
Lincoln
5:30 AM CrossFit
3 x 1 @ 135 lbs
9
Ryan
Snitker
4:00 PM CrossFit
3 x 1 @ 135 lbs
10
Joey
Quilla
12:00 PM CrossFit
3 x 1 @ 125 lbs
11
Jim
Tuttle
9:30 AM CrossFit
3 x 1 @ 105 lbs
11
Scott
Buckstad
8:30AM CrossFit Class
3 x 1 @ 105 lbs
12
Al
Moody
9:30 AM CrossFit
3 x 1 @ 90 lbs
13
Robert
Johnson
5-7pm Open WOD Come When ...
3 x 1 @ 75 lbs
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
3 x 1 @ 135 lbs
2
Brittany
Buckstad
8:30AM CrossFit Class
3 x 1 @ 125 lbs
2
Jenn
Warcola
9:30 AM CrossFit
3 x 1 @ 125 lbs
3
Katie
Powell
5-7pm Open WOD Come When ...
3 x 1 @ 115 lbs
4
Jennifer
Taylor
9:30 AM CrossFit
3 x 1 @ 95 lbs
4
Katie
Tuttle
9:30 AM CrossFit
3 x 1 @ 95 lbs
4
Private
8:30AM CrossFit Class
3 x 1 @ 95 lbs
5
Jennifer
Eckard
9:30 AM CrossFit
3 x 1 @ 85 lbs
5
Maddy
Fero
5:30 AM CrossFit
3 x 1 @ 85 lbs
No jerk
5
Shannon
Fichter
5-7pm Open WOD Come When ...
3 x 1 @ 85 lbs
5
Teeter
Miller
8:30AM CrossFit Class
3 x 1 @ 85 lbs
6
Mariah
Conner
9:30 AM CrossFit
3 x 1 @ 75 lbs
6
Rhonda
Halford
6:30 AM CrossFit
3 x 1 @ 75 lbs
7
Melissa
Holden
5-7pm Open WOD Come When ...
3 x 1 @ 70 lbs
8
Virginia
Overbay
9:30 AM CrossFit
3 x 1 @ 55 lbs
9
Marissa
Hager
8:30AM CrossFit Class
3 x 1 @ 35 lbs
3 sets 52, 47, 44
10
Krissy
Jones
9:30 AM CrossFit
3 x 185 @ 0 lbs
65/75/85 one at 95
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